CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weightlifting

Burgener Warm Up (4 Reps each)

– Straight arm pull, High Pull, Muscle Snatch

– Snatch Grip Press, OH Squat, Snatch Balance

2 x :10 Snatch Grip Position Stretches

– Squatting Quad, OH Lockout, OH Squat

Snatch Complex, 5 sets, every 2 minutes

(Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat)

Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat (5 sets)

Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

11′ AMRAP

2 Muscle Ups (Ring or Bar)

10 American KB Swings 53/35

20 Double Unders

Cool Down/Stretch